CrossFit TEF

13.5 4 min amrap 15 thruster @100/65 15 CTB …if 90 reps are met the athletes time extends to 8 mins …12mins…18mins

Warmup: 15′s then empty bb work together Wod: 13.4 7min amrap 3 cj @135/95 3 t2b 6 cj 6 t2b 9… 9… 20 mins handstand practice/hspu practice

Warmup: 8min amrap 5 burpees 20 du 10 squat 10 alt lunges 10 sit-ups Wod: 13.3 12 mins 150 wallball @20/14 10/9 90 du 30 mu Scale: 12min amrap 50 wallball 25 du 10 pull-ups Anyone may choose to do RX and see how they improve. 10 min TGU +wm+AB

Conditioning class has moved to Monday / Wednesday / Fridays @9am! Starts this week so no 9am tomorrow (Thursday) Thanks! JenO

Wod: 13.2 10min amrap 5 s2oh @115/75 10 DL 15 box jumps @24/20 – step ups are aloud. Scale: hap Cool down: YTW 3×10

Warmup: 3x 50 du /10 squat/ 10 passthrough Wod: 13.1 (competitive ppl are required to meet open standard of the burpees. Scaled just normal burpees parallel to bar) 17 mins 40 burpees 30 SN (anyhow) @75/45 30 burpees 30 SN (anyhow) @135/75 20 burpees 30 SN (anyhow) @165/100 10 burpees Max SN (anyhow) @210/120 Scale: [...]